Monday 2/7
“Conditioning”
T.U.P.
15-12-9-6-3
Power Cleans (135/95)
Pull-ups
Front Squats (135/95)
Pull-ups
(Time Cap: 20 minutes)
Silver: 95/65
Bronze: 55/45, Ast. PU
“Strength”
For Quality
4 Sets
6/6 Single Leg KB RDL
8/8 Single Arm KB Bent Over Row
Tuesday 2/8
“Strength”
E2MOM x 5
5 Strict Press + 3 Push Press
“Conditioning”
3 Rounds For Time:
21 Burpees
15 Box Jump Overs (24/20)
9 V-Ups
Wednesday 2/9
“Strength”
EMOM x 10
3 Hang Power Snatch
“Conditioning”
Partner WOD
5 Rounds For Time
You Go – I Go Movements
30 Double Unders
15cal Row
Thursday 2/10
“Strength”
Back Squat
3×3 @ 80-85%
“Conditioning”
CrossFit Games Open 19.3
200ft SA DB OH Walking Lunge (50/35)
50 Single DB Box Step Ups (50/35#)(24/20″)
50 Strict HSPU
200ft. HSW
(Cap 10:00)
CrossFit Games Open 19.3 SCALED
200ft SA Front Rack DB Walking Lunge (50/35)
50 Single DB Box Step Ups (50/35#)(24/20″)
*50 Strict Elevated HSPU (5″)
200ft. Bear Crawl
(Cap 10:00)
*place one 45lb plate with an abmat on top under your head as you perform SHSPU on the wall
Friday 2/11
“Gymnastics Conditioning”
1-10 C2B Pull-ups (must come off bar)
(10 Minute Cap)
5:00 Rest/Transition
Silver: Pull-Ups
Bronze: Seated Pull-Ups
“Conditioning”
3 Sets
3:00 AMRAP
10 Sumo DL High-Pull (75/55)
8 Sit-Ups
3/3 Alt. Pistols
Rest 2:00
*Start each AMRAP over
Saturday 2/12
“Conditioning”
For Time:
1500m Row
Then
4 sets:
20 Unbroken Wall Balls
rest 1:30 between sets
*Pick a weight that will allow you to go unbroken
Then 1500m Bike
